First Skills Seminar

We will be having our first complementary skills seminar this Saturday, April 20th, 2013.  This session is for members that are looking to improve specific movements like the deadlift, squat, clean, snatch, etc.  This seminar will take place from 11am-12:30pm.  Stop by for a class in the morning and stay for some technique refinement!

Hope to see you all there!

4.13.13 Toreador

WOD: The Toreador!

AMRAP - Team Workout
1:30 Minutes/Set for 2 Rounds

Barbell Step Ups (85#/35#)
Toes to Bar
Snatch Jerk (85#/35#)
1:30 Minute Rest
Prowler Sled Push (90#/45#)
Renegade Rows (25#/10#)
Erg-Rower on Level 6 for Meters
1:30 Minute Rest

Hudson perfecting the KB swing!

Lucy & Gaby (Team Babi) - 1410.5 Reps & Meters
Shannon & Gina (Team Babes) - 1099 Reps & Meters
Rich & Jason (Team Double Pens) - 1469 Reps & Meters
Megan, Jenna, & Jenn (Team Menage-a-Trois) - 2035 Reps & Meters
Mark (Team Mark) - 825 Reps & Meters
Tom'D (Team Tom'D) - 938 Reps & Meters
Jeff (Team Jeff) - 642 Reps & Meters
Lindsay Z. (Team Lindsay) - 702 Reps & Meters

What a week!  Met a lot of new faces and had some killer workouts!  The Coaches thank you for your continued hard work and dedication!

4.12.13 The Dude

WOD: The Dude

4 Rounds for time
10 Cleans (135#/65#)
20 Push Ups
30 Box Jumps
40 Side Crunches
50 Jump Rope Double Unders or 150 Singles

Tip of the Day:  "A journey of 1000 miles begins with 1 step."  Be patient with learning your technique and you will find progress comes much easier!

Richard - 27:15, 135#
Tom S. - 34:20, 85#
Abby - 31:02, 65#
Tom D. - 23:28, 115#
Jenna - 23:51, 95#
Jenn - 31:35, 35#
Sean - 22:21, 105#
Kyle - 27:41, 45#
Ronak - 21:46 (3 Rds), 35#
Brock - 24:40, 45#
Brandy - 16:17 (3Rds), 15#
Gina F. - 23:23, 45#
Danielle - 23:21, 35#
Taylor - 21:21, 135#
Greg - 19:59 (2 Rds), 135#
    

Great job this morning!  Enjoy the weekend and feel free to come by tomorrow morning for a work out at 7, 8, 9, or 10am!

4.11.13 Larry

WOD: The Larry

1 Round for time
30 Band Squats
1 Lap
20 Sit ups
30 Dips
2 Laps
20 Sit ups
30 Bar Rows
3 Laps
20 Sit ups
30 KB Swings
4 Laps
20 Sit ups

Tip of the Day:  Set goals.  Small weekly and monthly goals will keep you focused and motivated.  Allowing continuous progression with out hitting plateaus.  "Train with Purpose."

Rich - 18:45, 32 kg
Jeff - 25:33, 16 kg
Abby - 21:07, 16 kg
Fernando - 14:10, 20 kg
Natalie - 20:00, 12 kg
Jenna - 17:42, 16 kg
Jenn - 18:44, 12 kg
Mark - 20:05, 20 kg
Nicole - 17:30, 12 kg
Brock - 16:07, 12 kg
Lindsay Z. - 13:46, 12 kg
Mike - 16:01, 20 kg
Elisa - 15:40, 16 kg
Ronak - 14:57, 12 kg
Danielle - 18:51, 12 kg
Brian P. - 18:49, 12 kg
Stephanie - 15:53, 16 kg
Gina F. - 15:46, 12 kg
Blane - 12:26, 32 kg

Awesome job!

4.10.13 Gregsman

WOD: The Gregsman

Skill: Kipping Pull Ups

Reps: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 or as many rounds in 20 Minutes
Burpees
Bulgarian Split Squat
Med Ball Slams

Tip of the Day: To improve your lifts overall, train for speed and strength.  Incorporate both heavy/slow lifts and light/fast lifts.  Slower lifts will will train your slow twitch muscle, faster lifts will train your fast twitch muscle.   

Rich - 19:26
Lindsay Z. - 19:26
Tom D. - 19:22
Tom S. - 20:00, 16 Rd + 24 Reps
Sean O. - 16:27
Natalie - 19:27
Fernando - 15:41
Eric (Diane) - 17:27
Brian (Diane) - 22:03
Mark - 20:00, 16 Rd
Ronak - 18:58
Sean L. - 20:00, 16 Rd
Greg - 20:00, 19 Rd + 20 Reps
Brian P. - 20:00, 14 Rd
Lindsay D. - 20:00, 18 Rd
Gina F. - 19:08
Cara - 20:00, 16 Rd
Nicole - 20:00, 18 Rd + 36 Reps
Al - 17:15
Kyle - 20:00, 18 Rd
Katie - 20:00, 14 Rd
Amy - 20:00, 18 Rd
Michelle - 20:00
Noah - 20:00, 18 Rd
Austin - 13:23
Ryan - 18:10

Great work today!  Thanks to the Kyle M. and the folks from VCHS for stopping by and crushing the workout.  Hope to see you back in soon!

4.9.13 Blitzkrieg

WOD: The Blitzkrieg

Warmup:
5 Laps inside
20 KB Deadlifts
20 KB High Pulls
30 Mountain Climbers

AMRAP Each Minute
3 Rounds
1 Rep = 1 Point

Sumo Deadlift High Pull (95#, 45#)
Handstand Push Ups
Lunges
Plate Crunches (45#, 25#)
Jumprope (1 Double Under = 3 Singles)
1 Minute Rest

Tip of the Day: Regulate your sleeping habits to maintain optimum energy levels during the day.  Seven to eight hours is recommended.

Lindsay Z. - 453
Abby - 387
Jenna - 475
Jenn - 365
Fernando - 473
Sean O. - 366
Ronak - 398
Brock - 273
Danielle - 414
Elisa - 419
Greg - 370
Brian P. - 267
Tom D. - 435
Mark - 348
Travis - 253
Stephanie D. - 399
Cara - 263
Gina T. - 407
Gabby - 403
Nicole - 443
Lucy - 421
David - 231
Marika - 306
Stephanie M. - 306

Lots of reps today!  Way to grind it out!  Get in a good stretch sometime this morning and this evening!

Stretching and Flexibility

 

"New range is weak range." For those that are experiencing any tightness, read this article by Roger Harrell.  Making improvements to flexibility is a long term progress and requires consistency. Take an extra 15 minutes in the morning and at the end of your workout to spare yourself some of that tightness that you would normally feel over the next couple of days. 

Stretching and Flexibility by Roger Harrell

This article was originally published in the CrossFit Journal Issue 41 - January 2006.